Rather than eating “bad” saturated fats derived from animals that are hard to digest, opt for “good” monosaturated and polyunsaturated fats that are derived from plants and are easier to digest. This is one measure that can help naturally lower blood sugar in people with diabetes. Some alternative practitioners endorse the use of apple cider vinegar to counter the effects of morning blood sugar spikes. Apple cider vinegar does not “treat” diabetes but may provide short-term blood sugar control. If morning levels are still high, doing moderate-intensity exercise before breakfast can help bring down your blood sugar levels fast while improving glucose control throughout the day.
Managing blood sugar levels is crucial for overall health, especially for individuals with diabetes. While medication plays a significant role in regulating blood sugar, there are also natural ways to help keep levels in check.
If you need help finding a primary care doctor, then check out our FindCare tool here. The National Sleep Foundation recommends that adults get at least 7’8 hours of high quality sleep per night (40). The recommended daily intake of fiber is about 25 grams for women and 35 grams for men. Increased insulin sensitivity means your cells can more effectively use the available sugar in your bloodstream. By Brian MastroianniMastroianni is a health and science journalist based in New York with a master’s degree in journalism.
A 2022 meta-analysis looked at 33 trials and found that a median probiotic dose of about 109 colony-forming units a day significantly reduced blood sugar levels among people with type 2 diabetes. Yogurt is one type of probiotic-rich food that was shown to have the glucose-lowering effect. Lowering your blood sugar doesn’t mean cutting out carbohydrates completely. Instead, you might need to reduce the amount of carbs you intake or more evenly spread out your consumption of them throughout the day. You and a healthcare provider can discuss how many carbs you should eat daily based on factors like body composition and activity level. Having high blood sugar, or hyperglycemia, is a potentially dangerous situation’especially if your blood sugar levels are elevated for extended periods of time and are left untreated.
You can also up your electrolyte count naturally with small changes to your diet. Foods like bananas, sweet potatoes, nuts, and seeds provide the key minerals your body needs to stay in balance. In general, elevated blood sugar can wreak havoc on your electrolytes, meaning you can easily get low on magnesium, potassium, and phosphates. And if you don’t replenish your body’s water supply, you don’t have an easy way to get the sugar out of your system. It is intended for general informational purposes and is not meant to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition.
The quickest way to lower your blood sugar is to take fast-acting insulin. Finally, the Food and Drug Administration (FDA) does not regulate supplements in the same way that it regulates prescription medications. As such, it’s important to purchase supplements that have been tested by an independent lab for purity and ingredient content. You can do so at home using a portable blood glucose meter, which is known as a glucometer. Plus, know that if you have trouble dedicating longer periods to exercise throughout the week, you can still gain many benefits by doing shorter sessions. For example, try aiming for 10-minute exercise sessions 3 times a day for 5 days, with the goal of 150 minutes per week.
Instead, try to eat lots of whole foods, including vegetables, fruits, grains, and proteins, if you have access to those foods. If you’re in the middle of a blood sugar spike, it’s best to curtail your carb intake. That can help you avoid overeating or craving foods that can negatively affect your blood sugar.
Exercise Regularly
Physical activity can have a profound impact on blood sugar levels. Exercise helps muscles use glucose for energy and can lower blood sugar levels. Aim for at least 30 minutes of moderate exercise most days of the week.
Eat a Balanced Diet
What you eat has a direct impact on your blood sugar levels. Avoid sugary and processed foods, and focus on a diet rich in fruits, vegetables, whole grains, and lean proteins. Foods high in fiber can also help regulate blood sugar levels.
Stay Hydrated
Drinking plenty of water is essential for overall health and can also help lower blood sugar levels. Dehydration can lead to higher blood sugar levels, so make sure to stay hydrated throughout the day.
Get Adequate Sleep
Not getting enough sleep can disrupt your hormones and lead to higher blood sugar levels. Aim for 7-9 hours of quality sleep each night to help regulate your blood sugar.
By incorporating these natural strategies into your daily routine, you can help lower and maintain healthy blood sugar levels over time. Always consult with your healthcare provider before making any significant changes to your diabetes management plan.
